Finally, the Real Truth About Fat Loss!

by Tawny McLellan, C.P.T.

So many people are overweight in this country, that "dieting" to lose weight could be listed as one of America's National Pastimes.Unfortunately, most people do not have the correct information to put together an effective plan. There are some key elements that must be included in the program if you are going to reach your goals, and do it in a way that is healthy and safe, and can be maintained permanently. I call this concept the "Total Success" Pyramid because there are 3 key habits that spell success when it comes to losing body fat and toning the muscles. The 3 sides of the "Total Success" Pyramid represent the 3 main rules for success:

1) Follow a nutrition plan specifically designed to train your body to select fat as it's primary fuel of choice.

2) Train with weights or other resistance at least 3 times per week.

3) Engage in appropriate aerobic activity several times per week, working hard enough to maintain your individual target heart rate.

Here's how it works. If you were to tell me that you are dieting to lose "weight", my response would be to tell you that you may want to restate your true goal. That is because you don't want to lose any old "weight". If your goal is to be leaner, and to carry less body fat with well toned muscles, then your "diet" must be geared toward specifically burning body fat. Simply reducing total calories and trying to eat "good for you" foods in any random proportions will not give good permanent results when it comes to changing your body composition. To understand this more fully, we need to examine the role muscle tissue has in all of this.

Logic tells us that if we create a calorie deficit by eating fewer calories than we burn, we will lose weight. This is only partially true. Although we can "diet" by eating fewer calories , and initially lose some weight, there is a good chance that most, if not all of that "weight loss" is water and lean muscle tissue. Why does this happen?

Our metabolic rate, (the rate or speed with which the body consumes fuel, or calories) is influenced by many factors, including how much we eat. If we eat less than the normal amount of calories, our body goes into an energy conservation mode, where it spares as much fat as possible, and even becomes more efficient at fat storage. Lean tissue, mostly muscle, is then burned so that there is less total demand for calories. This actually results in a lowering of the metabolic rate, exactly the opposite effect needed to stimulate the body to burn fat. As you can see, very low calorie diets really do not burn fat at all!

The fact is, we still need to create a calorie deficit if we want to lose fat. So what's the answer? You must burn more calories! The best way is through exercise. Exercise uses muscle, and muscle burns calories. The more exercise we do, the more calories burned. The burning of these calories will result in an increase in the metabolic rate, which means you will burn more calories all the time, including at rest. The bottom line is, we must become better calorie burners if we want to lose body fat, or even to avoid storing excess fat in the first place.

Muscle is a metabolically active tissue that uses fuel (calories) for energy. Muscle must constantly be supplied with fuel. A fat cell, however, is an inert tissue that requires no calories. You can starve yourself, and still maintain your fat cells. Therefore, muscle tissue is your best weapon against body fat. The more muscle you have, and the more you work those muscles through exercise, the more calories you will burn. If you have the proper nutrition plan in place, you can supply your muscles with your own body fat for the fuel you need each day. Eventually, you will achieve a better lean mass to fat ratio, and you will be able to remain lean for life!

By now, I hope you are convinced that you must exercise to improve your fat burning ability. The new, leaner you will emerge if you follow the "Total Success" Pyramid!
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http://www.TheDietGuru.com is the home of the "Total Success" Weight Loss Program. This exclusive program features personalized meal plans and exercise recommendations along with one-on-one coaching to ensure success!
The "Total Success" Weight Loss Program is the only REAL solution to permanent weight loss.
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Copyright Tawny McLellan
About the author: I have been in the health and fitness field for over 20 years. I am a certified personal fitness trainer who has created the Total Success Weight Loss Program. This unique program is the only real solution to permanent weight loss. In the recent past I have been the owner/operator of a health food store and restaurant, and later a full service fitness center. I am also a professional natural bodybuilder who has competed over 30 times. I love writing about health and fitness, and have published many articles on this topic. My other passion is animals and wildlife. I am currently training Shasta, my companion wolf. Yes, she's a real wolf!